Simple Walking Plan For Weight Loss Success

Looking for simple yet effective ways to kick-start your weight loss? Here is a simple walking plan designed for weight loss success.

Basic Walking Routine
Simple Walking Plan For Weight Loss Success

  • Choose a safe place to walk.
  • Begin with a warm-up to prepare your body for the walk ahead.
    Start your warm-up with these simple stretches:- Arm circles – do 5 clockwise and 5 anticlockwise- Ankle rolls – do 5 clockwise and 5 anticlockwise on each foot- Hip circles – do 5 clockwise and 5 anticlockwise

    – Walk on the spot with high knees for 20 seconds

    Repeat the 4 stretches above, 3 times


  • Begin walking at a normal pace for at least 5 minutes.
  • Continue walking, picking up the pace to a brisk walk. Stay in your target heart rate range.
    – This is determined by subtracting your age from 220 and multiplying that number by (.65 = light intensity .75 = moderate intensity .85 = brisk intensity). Here’s the formula for a 27 year old walking a moderate pace:
    – 220-27(age)=193, 193 x .75(moderate)=144(target heart)
    – Take your pulse for 6 seconds, multiply that number by 10; this is your target heart rate. If it’s over 144 slow down, if it’s below, pick up the pace.
  • The first week walk for approximately 20 minutes 3 to 5 times at a comfortable but challenging pace.
  • Increase your time by 3 to 5 minutes per week until you reach 30 to 60 minutes per walk. At the end of each walk, stretch your hamstrings (back of legs), quads (front of legs) and lower back.
  • Your goal is to walk 5 times per week.
  • Don’t forget to warm-down with stretches. The following stretches should be held for at least 30 seconds for optimum benefits:
    Calf stretch
    To stretch the rear calf, step one foot forward keeping the heal of the rear foot flat to the ground. Do this on both sides.
    Quad stretch
    Bend your knee bring your foot behind you and hold onto the top of your shoe. Keep your knees together and push your hips forward until you feel a stretch in the front of your thigh. Repeat on the other side.
    Hamstring stretch
    To stretch down the back of your legs, stand with your feet a little more than shoulder-width apart and bend forward at the waist keeping your legs straight.
    Glute stretch
    Lying on you back raise your knees into a sitting position, place you left ankle on your right thigh. Grab hold of your ankle and pull towards the top of your right leg. When you feel the stretch in your bottom hold for 30 seconds, release and repeat on the other side.

Once you have mastered this simple walking for weight loss success plan, you may want to try something more challenging by mixing your walking speeds at intervals and increasing the distance type of terrain. Then as your fitness increase you may want to escalate to jogging or running.

Want to know the best food choices you should make for walking, jogging or running read our article:…or-weight-loss/ ‎

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